When you don’t feel well, it’s easy to close the blinds and hide under the covers. You miss out on living life because you feel drained, frumpy, irritable, and off.

We wish there were a counterspell to help people naturally produce more estrogen or testosterone.

But, despite our best efforts or intentions, we don’t get to control the aging process that comes with being human (bioidentical hormone replacement therapy does slow it down though).

However, you can maximize other things to help minimize the symptoms related to the drop in hormones.

And that starts with quality sleep.

Here’s something else to consider.

We see patients who make the mistake of relying on medication, such as Ambien, to get some shut-eye.

But taking sleep medication is a short-lived strategy with a long list of bad side effects, from drowsiness and headaches to memory loss and diarrhea.

So, here’s what you need to do to sleep well, reclaim your energy, and balance your hormones naturally.

1. Eat a high-protein breakfast in the morning.
2. Limit your coffee intake to one cup per day (and no caffeine 6 hours or less before bedtime).
3. Take a magnesium supplement to relieve insomnia.
4. Stay hydrated throughout the day.
5. Stop eating three hours before bedtime.
6. Pick a bedtime, and stick to it!
7. Skip sleep medication, but, if you need a little assist, try melatonin.
8. Meditate — it can be as easy as focusing on your breath for five minutes.
9. Establish a ‘No Pet’ rule for your bed.
10. Turn off night lights, TVs, and lamps. Immerse yourself in complete darkness.
11. Keep electronic devices out of the bedroom.
12. If you like to read before bed, use a print book or an e-reader that doesn’t emit light.
13. Treat your bedroom as a sanctuary for only sleep and sex.

Your body functions better when you get quality sleep.

But, every body is different. People who have a chronic illness, are stressed, or have a history of depression or anxiety may be at more risk for poor sleep. Poor sleep could also be a sign of a medical condition.

Talking with your doctor or a hormone specialist is the best first step you can take. Then, consider what your habits are each night. How can you improve your chances of falling asleep quickly and staying asleep until morning?